Rain finally got here this morning. Kinda hoped the guys wouldn't show up for our Sunday long run. Pulled into the lot at LBC and as usual, they were waiting on me. Would have actually been on time, but couldn't decide whether or not to go with the tights or shorts. Rain and 39 degrees, so the shorts won out. But, I did wear the calf sleeves.
Didn't count on the wind. First couple of miles into the wind weren't fun. Glad to make the turn into the treeline and get some relief from the wind for a few miles. Rain never let up the whole way, actually picked up intensity the last couple of miles. Nice easy pace, except for one mile where I got a wild hair up my ass and decided to run a marathon pace mile. (just to see if it was doable, it was) Even though I felt like keeping it going; I wisely stopped and waited for the guys to catch back up. No use racing a recovery day.
Trying to lay out my training for the next few weeks. Something like this, is whats worked in the past. Straight out of Jack Daniels and what worked for the Boulevard Bolt.
2 x 2
miles at T
3 x 800
meters at I
3 x 400
meters at R
12 miles
on the day
4 x 1,000
Meters I
4 x 200
meters R
3 x 400
meters R
12 mile
long run, 41 miles for the week 2 days off
20
minutes at T
3 x 400
meters at R
2 x 1
mile at T
8 miles
on the day
6 x 200
meters R
3 x 1,000
meters I
3 x 400
meters R
7 miles
on the day
13 mile
long run, 37 miles on the week 3 days off (what the hell?)
2 x 2
miles at T 7:05 pace
1 x 800
meters at I 3:14
2 x 400
meters at R :91
2 x 2
miles at T 7:05
12 miles on the day (pretty slow paces, huh)
45
minutes at T 7:05 pace
6 x 200
meters R :45
10 miles
on the day
13 mile
long run, 51 miles on the week, one day off (that’s more like it)
4 x 200
meters R
2 x 400
meters R
3 x 1
mile T
1 x 1,000
meters I
4 x 200
meters R
10 miles
on the day
6 x 1,000
meters I
4 x 200
meters R
8 miles
on the day
12 mile
long run 46 miles for the week, one day off
4 x 1
mile T 7:00 pace
6 x 200
meters R :45
9 miles
on the day
40
minutes at T 7:08,7:01,7:04,7:05,7:00 (seems slow now)
4 x 200
meters at R :45
10 miles
for the day
14 mile
long run, 45 miles for the week 2 days off
4 x 1,200
meters T 7:05
4 x 200
meters :45
8 miles
for the day
Monday
off, Tuesday speed workout (above), Wednesday 4 easy, race on
Thursday.
Looks
like I was using a VDOT of 47,48. Right were I'm at now (2007). Target VDOT is 52,53.
About were I was for the Flying Pig.
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